PQQ vs CoQ10: Key Differences & Benefits
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If you've been researching ways to boost your energy, support healthy aging, or optimize your mitochondrial function, you've likely read that PQQ and CoQ10 are two powerful supplements that promise benefits in these areas.
While both are widely recommended for similar issues, they work in fundamentally different ways. CoQ10 (Coenzyme Q10) is a naturally occurring, powerful antioxidant that plays a crucial role in energy production within your mitochondria and helps protect cells from oxidative damage.
PQQ (Pyrroloquinoline quinone) is a compound that not only supports existing mitochondrial function but may actually help generate new mitochondria, a process called mitochondrial biogenesis.
In simple terms, CoQ10 excels at optimizing the performance of your existing mitochondria and protecting them from damage, while PQQ focuses on creating new mitochondria and supporting overall cellular energy production from a different angle.
This article will explore the nuances between PQQ and CoQ10, particularly their effects on cellular energy, cognitive function, and longevity, to help you choose the supplement that best matches your overall health goals.
CoQ10 Overview
CoQ10 (Coenzyme Q10) is a natural compound your body makes to help turn food into energy and protect cells from everyday damage. It’s found in most tissues (especially the heart) and levels naturally decline with age or certain medications like statins.
Most CoQ10 supplements are made in labs using yeast or bacterial fermentation. They come in two forms—ubiquinone and ubiquinol—and are best taken with food for better absorption.
Research suggests CoQ10 may support heart health, energy levels, exercise recovery, and help reduce fatigue or migraine frequency.
Overall, it’s a well-tolerated dietary supplement that helps maintain energy and protect cells, especially beneficial as we age or for those focused on cardiovascular health and performance.
PQQ Overview
PQQ (Pyrroloquinoline Quinone) is a natural compound found in small amounts in certain foods like kiwi fruit, green peppers, and fermented soy. Your body also produces tiny amounts on its own. It plays a key role in keeping your mitochondria healthy, while also acting as a potent antioxidant that protects cells from everyday damage.
Most PQQ supplements are made in labs using safe, bioidentical processes. They are usually taken in small daily doses and are fat-soluble, so taking them with a meal may improve absorption. Supplementing can help boost levels beyond what your diet alone provides, especially since natural food sources are limited.
Research suggests PQQ may support cognition and brain health, including memory function, focus, and processing speed. Some studies in humans have shown improvements after 8–12 weeks of supplementation.
It may also help improve cellular energy and mitochondrial function, which can support overall energy levels, endurance, and healthy aging. Early studies indicate it could support metabolic and cardiovascular health by helping regulate fat metabolism and reducing oxidative stress.
PQQ is a well-tolerated nutrient that may help maintain energy production, brain function, and cellular health as we age. While research is still emerging, it’s a promising addition for anyone looking to support long-term cellular vitality and mitochondrial performance.
PQQ vs CoQ10: The Key Differences
| CoQ10 | PQQ | |
|---|---|---|
| Key Benefit | Supports heart health, energy production, and cellular antioxidant protection | Supports mitochondrial function, brain health, and cellular energy & antioxidant protection |
| Source | Naturally in small amounts in meat, fish, and nuts; supplements are lab-synthesized | Naturally in some vegetables, fruits, and fermented foods; supplements made via lab fermentation |
| Recommended Dosage | 100–300 mg/day (common range in studies) | 10–20 mg/day (common range in studies) |
| Onset Time | Several weeks for noticeable effects on energy or heart function | Several weeks to 1–2 months for cognitive or energy effects |
| Cycle | Can be taken daily long-term | Can be taken daily long-term; sometimes cycled with CoQ10 |
| Side Effects | Generally well-tolerated; rare mild nausea or digestive upset | Generally well-tolerated; rare mild headaches or digestive upset |
| Best For | Heart health, energy support, antioxidant protection, healthy aging | Brain health, mitochondrial energy support, antioxidant protection, cognitive performance |
Key Benefits:
CoQ10 helps support heart health, boosts cellular energy production, and protects cells from oxidative damage. In contrast, PQQ supports mitochondrial function, enhances brain health, and helps maintain cellular energy while acting as a strong antioxidant.
Sources:
CoQ10 is naturally found in small amounts in meat, fish, and nuts, and most supplements are synthesized in labs to provide higher, effective doses. PQQ occurs naturally in certain vegetables, fruits, and fermented foods, but supplements are produced through safe laboratory fermentation for consistent potency.
Recommended Dosages:
The typical recommended daily dose of CoQ10 ranges from 100 to 300 mg, depending on individual needs and study protocols. PQQ is commonly taken in doses of 10 to 20 mg per day, which is the range most studies use for supporting mitochondrial and cognitive function.
Onset Times:
Noticeable benefits from CoQ10 supplementation, such as increased energy or improved heart function, usually appear after several weeks of consistent use. Benefits from PQQ, like enhanced cognitive function or energy, generally take several weeks to 1–2 months of daily supplementation to become apparent.
Cycle:
CoQ10 can be taken daily for long-term support without the need for cycling. PQQ can also be taken daily long-term, though some people choose to cycle it alongside CoQ10 to optimize mitochondrial support.
Side Effects:
CoQ10 is generally well-tolerated, with occasional mild side effects such as nausea or digestive upset. PQQ is also generally well-tolerated, though rare side effects may include mild headaches or digestive discomfort.
Best For:
CoQ10 is best for supporting heart health, maintaining energy levels, protecting cells from oxidative stress, and promoting healthy aging. PQQ is best for supporting brain health, enhancing mitochondrial energy production, protecting cells from oxidative damage, and supporting cognitive performance.
How PQQ and CoQ10 Are Similar
PQQ and CoQ10 share several important similarities. Both act as antioxidants, helping to protect cells from oxidative stress and damage caused by free radicals.
They also support cellular energy production, working in complementary ways to keep mitochondria functioning efficiently.
How Safe Are These Supplements?
Both CoQ10 and PQQ are generally considered safe for most people when taken at recommended dosages. CoQ10 is usually well-tolerated, with only rare mild side effects such as nausea, digestive upset, or mild headaches. PQQ is also well-tolerated, though some people may experience mild headaches, digestive discomfort, or slight fatigue in rare cases.
Because both supplements can influence cellular energy and antioxidant activity, it’s always a good idea to consult a healthcare professional if you are pregnant, nursing, taking medications (especially blood thinners or statins), or have any chronic health conditions. When used responsibly, both CoQ10 and PQQ can be safely incorporated into a daily wellness routine to support energy, mitochondrial health, and overall cellular function.
Which Should You Take: PQQ or CoQ10?
If you're aiming to support cardiovascular health, boost energy levels, and protect against oxidative stress, CoQ10 is an excellent option. For those looking to promote mitochondrial biogenesis, support cognitive function, and enhance overall longevity, PQQ could be the right choice to try.
If you're looking for high-quality PQQ or CoQ10 to try, check out Momentous.
Momentous Longevity contains 20mg of PureQQ®, a clinically studied form of PQQ that supports mitochondrial biogenesis and cognitive health. It's NSF Certified for Sport, ensuring purity and quality.
Momentous Ubiquinol contains the active, reduced form of CoQ10 that's more readily absorbed by the body. Every batch is third-party tested, and our Ubiquinol is formulated to support cardiovascular health, energy production, and antioxidant protection.
Find out what customers are saying about Momentous Longevity
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Find out what customers are saying about Momentous Ubiquinol
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Frequently Asked Questions
Can you take PQQ and CoQ10 together?
Yes, you can take PQQ and CoQ10 together. Both supplements support mitochondrial function and cellular energy, and they often complement each other when taken as part of a daily wellness routine. Many people combine them to support heart health, brain function, and overall energy production.
Can PQQ and/or CoQ10 help with athletic performance?
PQQ and CoQ10 may help with athletic performance. CoQ10 supports energy production in cells, which can improve endurance and reduce fatigue during exercise, while PQQ helps maintain healthy mitochondria, supporting overall energy efficiency and recovery.
How long does it take to see results from these supplements?
The time it takes to see results from PQQ or CoQ10 varies. Typically, noticeable effects on energy, endurance, or cognitive function appear after several weeks of consistent daily use. Some benefits, like improvements in mitochondrial function or heart support, may take 4–12 weeks depending on dosage and individual response.
